LA Class July 02, 2024

Warm up:

Double Tabata

Tabata #1:

Plate ground to overhead

Plate overhead hold

Tabata #2

Pushups

Hollow rocks

Then...

Burgener warm up:

Strength: EMOM x 3

3 Tall Clean @ 6/10 RPE

3 Tall Clean @ 6/10 RPE

3 Tall Clean @ 6/10 RPE

https://youtu.be/9BRcdk60KSY?si=R-9bFYL9bd6eM9pw

-Rest 1 min-

Every 90 sec x 3

2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean

2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean

2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean

*2 Positions are just above parallel and parallel.

Beginners:

EMOM x 3

3 High hang MB Squat clean

3 High hang MB Squat clean 3 High hang MB Squat clean

-Rest 1 min-

Every 90 sec x 3

2 Empty bar muscle clean + 1 Strict Press

2 Empty bar muscle clean + 1 Strict Press

2 Empty bar muscle clean + 1 Strict Press

Metcon: EMOM x 15

Min 1: 6 Clean and jerks (135/95)

Min 2: 30 Double unders + 5 Lateral burpee over bar

Min 3: 15/12 Calorie row or 50 sec of work

Scaled:

-Double dumbbell hang clean and jerk

-Single unders or penguin taps

-12/10 Calorie Row